7 tips to avoid packing on pounds due to stress

For most of us, stress is a fact of life. Unfortunately, recent research reveals that it can actually cause you to pack on the pounds.

PHOTO: stock.xchng

Every time you have a stressful day, your brain acts as though you're in physical danger and instructs your cells to release potent hormones.

PHOTO: stock.xchng

This causes a burst of adrenaline, which taps stored energy. There is also a surge of cortisol, which tells your body to replenish that energy even though you haven't used very many calories in your stressed-out state.

PHOTO: stock.xchng

All of this can make you hungry... very hungry. And your body keeps on pumping out cortisol as long as the stress continues.

PHOTO: stock.xchng

Instead of healthy fare, we tend to crave sweet, salty, and high-fat foods because they stimulate the brain to release pleasure chemicals that actually reduce tension.

PHOTO: stock.xchng

This soothing effect becomes addicting, so every time you're anxious, you reach for fattening foods.

PHOTO: stock.xchng

With your adrenal glands pumping out so much cortisol, production of testosterone slows down. This can cause a decrease in muscle mass over time, so you burn fewer calories.

PHOTO: stock.xchng

By taking 7 steps to beat stress, you can get your cortisol levels and your weight under control, and improve your overall health at the same time.

PHOTO: cornell.edu

1. Drop and do some push-ups: Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you're escaping the source of your stress, and flushes cortisol out of your system.

PHOTO: mit.edu

If push-ups aren't practical, just flexing your hands or calf muscles will help move cortisol along.

PHOTO: stock.xchng

Even taking a stroll during your lunch break is beneficial. In one study, researchers found that 18 minutes of walking 3 times per week can quickly lower the hormone levels by 15%.

PHOTO: stock.xchng

2. Eat slowly: Under stress, we tend to scarf down food, and research has linked this behavior to bigger portions and more belly fat.

PHOTO: stock.xchng

By slowing down and savoring each bite, you may lower cortisol levels, thereby shifting the distribution of fat away from the belly.

PHOTO: stock.xchng

3. Stop strict dieting: It's ironic, but research shows that constant dieting can make cortisol levels rise as much as 18%.

In addition, when your cortisol levels spike, your blood sugar goes haywire, first rising, then plummeting. This makes you cranky and ravenous.

PHOTO: stock.xchng

When your brain is deprived of sugar — its main fuel — self-control takes a nosedive, and your willpower doesn't stand a chance.

PHOTO: stock.xchng

Experts suggests eating three healthful meals and two snacks spaced evenly throughout the day so that your blood sugar stays level.

PHOTO: stock.xchng

4. Give in to cravings: Experts say it's much better to indulge in a small way and cut off your cortisol response before it gets out of control.

PHOTO: stock.xchng

If you have trouble restraining yourself, take precautions so you won't binge. Buy a single cookie when you're out instead of keeping a box at home; or keep them in the freezer so you have to wait for one to defrost.

PHOTO: stock.xchng

5. Curtail caffeine: Next time you're under duress, choose decaf. When you combine stress with caffeine, it raises cortisol levels more than stress alone.

PHOTO: stock.xchng

In one study, consuming the equivalent of 2 ½ to 3 cups of coffee while under mild stress boosted cortisol by about 25% — and kept it up for 3 hours.

PHOTO: stock.xchng

Because high cortisol levels can contribute to stress eating, you might want to consider quitting caffeine altogether.

PHOTO: stock.xchng

6. De-stress breakfast: Deficiencies in vitamins B and C, calcium, and magnesium are stressful to your body, leading to increased cortisol levels and food cravings.

PHOTO: stock.xchng

Experts recommend eating a breakfast high in nutrients, including items like orange juice, grapefruit, and strawberries, which provide vitamin C.

PHOTO: stock.xchng

Six to eight ounces of low-fat yogurt is a good source of calcium and magnesium.

PHOTO: auburn.edu

Whole grain bagels are bursting with B vitamins. Topping them with a bit of peanut butter adds fatty acids that can decrease the production of stress hormones.

PHOTO: unh.edu

7. Sleep it off: The most effective stress-reduction strategy of all is to get enough shut-eye. Your body perceives sleep deprivation as a major stressor.

PHOTO: stock.xchng

A University of Chicago study found that only getting an average of 6 ½ hours each night can increase cortisol, appetite, and weight gain.

PHOTO: stock.xchng

Sleep deprivation also raises levels of ghrelin, a hunger-boosting hormone. In one study, appetite — particularly for sweet and salty foods — increased by 23% in people who lacked sleep.

PHOTO: stock.xchng

The National Sleep Foundation recommends getting 7 to 9 hours of shut-eye each night.

For most of us, stress is a fact of life. Unfortunately, recent research reveals that it can actually cause you to pack on the pounds.

PHOTO: stock.xchng

Every time you have a stressful day, your brain acts as though you're in physical danger and instructs your cells to release potent hormones.

PHOTO: stock.xchng

This causes a burst of adrenaline, which taps stored energy. There is also a surge of cortisol, which tells your body to replenish that energy even though you haven't used very many calories in your stressed-out state.

PHOTO: stock.xchng

All of this can make you hungry... very hungry. And your body keeps on pumping out cortisol as long as the stress continues.

PHOTO: stock.xchng

Instead of healthy fare, we tend to crave sweet, salty, and high-fat foods because they stimulate the brain to release pleasure chemicals that actually reduce tension.

PHOTO: stock.xchng

This soothing effect becomes addicting, so every time you're anxious, you reach for fattening foods.

PHOTO: stock.xchng

With your adrenal glands pumping out so much cortisol, production of testosterone slows down. This can cause a decrease in muscle mass over time, so you burn fewer calories.

PHOTO: stock.xchng

By taking 7 steps to beat stress, you can get your cortisol levels and your weight under control, and improve your overall health at the same time.

PHOTO: cornell.edu

1. Drop and do some push-ups: Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you're escaping the source of your stress, and flushes cortisol out of your system.

PHOTO: mit.edu

If push-ups aren't practical, just flexing your hands or calf muscles will help move cortisol along.

PHOTO: stock.xchng

Even taking a stroll during your lunch break is beneficial. In one study, researchers found that 18 minutes of walking 3 times per week can quickly lower the hormone levels by 15%.

PHOTO: stock.xchng

2. Eat slowly: Under stress, we tend to scarf down food, and research has linked this behavior to bigger portions and more belly fat.

PHOTO: stock.xchng

By slowing down and savoring each bite, you may lower cortisol levels, thereby shifting the distribution of fat away from the belly.

PHOTO: stock.xchng

3. Stop strict dieting: It's ironic, but research shows that constant dieting can make cortisol levels rise as much as 18%.

In addition, when your cortisol levels spike, your blood sugar goes haywire, first rising, then plummeting. This makes you cranky and ravenous.

PHOTO: stock.xchng

When your brain is deprived of sugar — its main fuel — self-control takes a nosedive, and your willpower doesn't stand a chance.

PHOTO: stock.xchng

Experts suggests eating three healthful meals and two snacks spaced evenly throughout the day so that your blood sugar stays level.

PHOTO: stock.xchng

4. Give in to cravings: Experts say it's much better to indulge in a small way and cut off your cortisol response before it gets out of control.

PHOTO: stock.xchng

If you have trouble restraining yourself, take precautions so you won't binge. Buy a single cookie when you're out instead of keeping a box at home; or keep them in the freezer so you have to wait for one to defrost.

PHOTO: stock.xchng

5. Curtail caffeine: Next time you're under duress, choose decaf. When you combine stress with caffeine, it raises cortisol levels more than stress alone.

PHOTO: stock.xchng

In one study, consuming the equivalent of 2 ½ to 3 cups of coffee while under mild stress boosted cortisol by about 25% — and kept it up for 3 hours.

PHOTO: stock.xchng

Because high cortisol levels can contribute to stress eating, you might want to consider quitting caffeine altogether.

PHOTO: stock.xchng

6. De-stress breakfast: Deficiencies in vitamins B and C, calcium, and magnesium are stressful to your body, leading to increased cortisol levels and food cravings.

PHOTO: stock.xchng

Experts recommend eating a breakfast high in nutrients, including items like orange juice, grapefruit, and strawberries, which provide vitamin C.

PHOTO: stock.xchng

Six to eight ounces of low-fat yogurt is a good source of calcium and magnesium.

PHOTO: auburn.edu

Whole grain bagels are bursting with B vitamins. Topping them with a bit of peanut butter adds fatty acids that can decrease the production of stress hormones.

PHOTO: unh.edu

7. Sleep it off: The most effective stress-reduction strategy of all is to get enough shut-eye. Your body perceives sleep deprivation as a major stressor.

PHOTO: stock.xchng

A University of Chicago study found that only getting an average of 6 ½ hours each night can increase cortisol, appetite, and weight gain.

PHOTO: stock.xchng

Sleep deprivation also raises levels of ghrelin, a hunger-boosting hormone. In one study, appetite — particularly for sweet and salty foods — increased by 23% in people who lacked sleep.

PHOTO: stock.xchng

The National Sleep Foundation recommends getting 7 to 9 hours of shut-eye each night.